Have you ever tried lowering your cholesterol through diet and exercise? Is it possible? Perhaps it isn’t something that you have struggled with, but I know for myself when I lost weight, increased my muscle mass and started eating right I was able to lower some of my high cholesterol numbers. Remaining vigilant is more difficult some times than others.

Finding ways to keep lowering cholesterol through diet and exercise (and trying to stay off statins) is one of my health and fitness goals.

Cholesterol numbers are linked to determining your risk of developing heart disease or experiencing a cardiovascular event. My high cholesterol is probably herditary, but I know if I am pretty strict with my certain foods (limiting butter, egg yokes, shellfish and red meat) and I keep an average of over 50 minutes of exercise every week, it has an impact on my numbers.

But what does controlling cholesterol actually mean?

There are many numbers and various parts of the lipid panel that make up various parts of cholesterol. When you get your lipid panel done through a blood at the doctor’s laboratory it usually means several different measurements.

I asked artificial intelligence to outline what makes up a lipid panel and how to control cholesterol through diet and exercise. This is what I got back:

1. Total Cholesterol: This is the sum of all the cholesterol in your blood, including LDL, HDL, and a portion of triglycerides.
2. Low-Density Lipoprotein (LDL) Cholesterol: Often referred to as “bad” cholesterol because high levels can lead to the buildup of plaque in your arteries, increasing the risk of heart disease and stroke.
3. High-Density Lipoprotein (HDL) Cholesterol: Known as “good” cholesterol because it helps remove LDL cholesterol from the arteries, reducing the risk of heart disease.
4. Triglycerides: A type of fat in the blood. High levels of triglycerides can increase the risk of heart disease, especially when combined with high LDL cholesterol or low HDL cholesterol.
5. Total Cholesterol to HDL Ratio: This ratio is calculated by dividing your total cholesterol by your HDL level. A higher ratio indicates a higher risk of heart disease.
6. Non-HDL Cholesterol: This is your total cholesterol minus your HDL. It includes LDL and other types of bad cholesterol and is used to assess cardiovascular risk.

So, how can you go about lowering cholesterol through diet and exercise involves making specific food choices and adopting a regular physical activity routine.

Foods to Eat:

1. Soluble Fiber: Foods high in soluble fiber help reduce cholesterol absorption in your bloodstream.
   • Examples: Oats, barley, beans, lentils, apples, pears, and citrus fruits.
2. Healthy Fats: Replace saturated fats with healthy fats from sources like:
   • Examples: Olive oil, avocados, nuts (almonds, walnuts), and fatty fish (salmon, mackerel).
3. Plant Sterols and Stanols: These compounds help block the absorption of cholesterol.
   • Examples: Fortified foods like certain margarines, orange juice, and yogurt. (Chris here: I can’t imagine really suggesting to eat margarine as a healthful practice… and OJ seems like it has so much sugar…)
4. Omega-3 Fatty Acids: These are particularly beneficial for heart health.
   • Examples: Fatty fish (salmon, tuna), flaxseeds, and chia seeds.
5. Fruits and Vegetables: Rich in fiber, antioxidants, and nutrients that help lower cholesterol.
   • Aim for a variety of colors on your plate.

Foods to Avoid or Limit:

1. Saturated Fats: These can raise your LDL (bad) cholesterol.
   • Limit: Red meat, full-fat dairy products (cheese, butter), and processed meats (sausages, bacon).
2. Trans Fats: These significantly raise LDL cholesterol and lower HDL (good) cholesterol.
   • Avoid: Fried foods, baked goods (cookies, cakes), and many packaged snacks.
3. Cholesterol-Rich Foods: While dietary cholesterol isn’t as impactful as once thought, some people are sensitive to it.
   • Moderate: Eggs, shellfish, and organ meats (liver).
4. Refined Carbohydrates and Sugary Foods: These can lead to weight gain and higher cholesterol levels.
   • Limit: White bread, pastries, sugary drinks, and sweets.

Exercise Recommendations:

1. Aerobic Exercise: Regular aerobic activities can help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.
   • Examples: Brisk walking, running, cycling, swimming, or dancing. Aim for at least 150 minutes per week.
2. Resistance Training: Adding strength training to your routine can further improve cholesterol levels.
   • Examples: Weightlifting, bodyweight exercises (push-ups, squats), or using resistance bands. Aim for at least two sessions per week.
3. Lifestyle Modifications:
   • Lose Weight: If overweight, even a modest weight loss can help lower cholesterol.
   • Quit Smoking: Smoking lowers HDL (good) cholesterol and quitting can improve it.

Specific foods –

• Eggs: Recent studies suggest that eggs, in moderation, may not significantly impact cholesterol for most people. However, if you have high cholesterol or are particularly sensitive, you may need to limit them. (Chris here: some of my favorite foods, eggs have 187 mg of cholesterol in one egg and shrimp has 189 in 100 grams which is about 3 large shrimp or 20 small shrimp. No worries about liver, I am not a fan.)
  
• Red Meat: It’s best to reduce consumption of red meat due to its high saturated fat content. Lean cuts and moderation can be key.

Balancing a heart-healthy diet with regular exercise is the most effective strategy for lowering cholesterol  with diet and exercise naturally.

For now, my dog Peanut will be enjoying the yokes of my eggs.

Some people have tried various supplements to try to lower cholesterol numbers with varying degrees of success.  Things like red yeast rice, niacin B3, or Omega-3 Fatty Acids (fish oil.) Supplements should be used carefully as they are not regulated by the FDA and also may have unintended interactions or side effects.

I am visiting my doctor later this week for a six month update and am eager to see how my progress toward lowering my numbers through diet and exercise has been.

Have you had success in managing your cholesterol levels through diet and exercise? Please consider sharing your experience in the comments below. Any delicious cholesterol-lowering recipes are welcome!